Honey and Garlic Chicken Bowl

Honey, Soy and Garlic Chicken Bowl with Rice and Sesame Baked Broccoli

Course: Mains
Total Time: 45 mins
Servings: 4 people
Author: Anna Bloomfield
This is a dinner that ticks lots of boxes – it’s healthy, easy and really savoury.
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Ingredients

For the chicken

  • 8 pieces chicken thighs cut into 3 each
  • 2 cloves garlic (crushed)
  • 2 tablespoons honey
  • 2 tablespoons low sodium soy sauce

For the broccoli

  • 1 large head of broccoli
  • 1 tablespoon sesame oil
  • 1 clove of garlic
  • Salt and pepper
  • 1 tablespoon sesame seeds

For the rice

  • 200 g basmati rice (I like a mixture of wholegrain and white)

To garnish

  • Sesame seeds and sliced red chilli (optional)

Instructions

  • Preheat the oven to 200°C

For the chicken

  • Line a good sized oven dish with baking foil.
  • Place all the ingredients in the lined dish and toss together.
  • Place in the preheated oven and cook, uncovered, for 30 – 35 minutes until cooked through and slightly caramelised on top.

For the broccoli

  • Cut the bottom off the broccoli stalk and cut into medium sized florets.
  • Pour over the sesame oil and toss to coat.
  • Peel the garlic then crush under the blade of your knife and slice. Add the garlic, a few good gratings of pepper and a pinch of salt (I use just under ¼ of a teaspooto the broccoli and toss again. Place on a baking sheet.
  • When the chicken has ten minutes left to cook, place the broccoli in the oven. Cook for ten minutes sprinkling over the sesame seeds two minutes before removing from the oven.

For the rice

  • Cook according to packet instructions

To assemble

  • Place the rice in the bowls. Top with the chicken and broccoli then divide the chicken juices between the bowls. Sprinkle with sesame seeds and sliced red chilli if you wish.

Nutrition

Serving: 364g | Calories: 597kcal (30%) | Carbohydrates: 56.3g (19%) | Protein: 65.1g (130%) | Fat: 11.2g (17%) | Saturated Fat: 2.4g (12%) | Cholesterol: 154mg (51%) | Sodium: 609mg (25%) | Potassium: 751mg (21%) | Fiber: 3.3g (13%) | Sugar: 10.3g (11%) | Vitamin A: 600IU (12%) | Vitamin C: 108.1mg (131%) | Calcium: 110mg (11%) | Iron: 3.4mg (19%)

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